SUNDAY WORKOUT

GW
10 ANCHORED SQUATS
10 SWING KICKS
10 PUSH UPS
30 SEC PLANK
PVC MOBILITY 

WARM UP
5 BURPEES BOX JUMP OVERS
6 DUMBELL SNATCHES
EMOM- 6 MIN

STRENGTH WORK
DEADLIFTS
5 X 5
60% X 6
65 % X 6
70 % X 8
75% X 8
80 % X 6

CONDITIONING
"FRAN"
21-15-9
THRUSTERS 
PULL UPS OR RING ROWS
​FOR TIME

BEG. 35/65#
INT. 55/75#
ADV. 65/95#